(916) 798-3338

S&C 3/19/19

10 ROUND TO BUILD TO HEAVY PUSH/PULL-90-95% OF MAX EFFORT

SLED PUSH ACROSS, ROPE PULL BACK

3 PULL UPS BETWEEN EACH ROUND

REST AS NEEDED

 

S&C 3/18/19

STRENGTH:

BACK SQUAT

3X4 ADD 5LB TO LAST WEEK

 

CONDITIONING:

3 POWER CLEAN (MAX WEIGHTS 135/95)

150M ROW

5 POWER CLEAN

300M ROW

7 POWER CLEAN

500M ROW

5 POWER CLEAN

300M ROW

3 POWER CLEAN

150M ROW

 

S&C 3/15/19

STRENGTH:

DEADLIFT

3X4 ADD 5-10LB TO LAST WEEK

 

CONDITIONING:

3 ROUNDS FOR TIME:

500M ROW

12 DEADLIFT (MAX WEIGHT 115/85)

21 BOX STEP UPS

 

S&C 3/13/19

STRENGTH:

1 CT PAUSE BENCH PRESS

3X4 ADD 3-5LB TO 2/13/19

 

CONDITIONING:

6 ROUNDS NOT FOR TIME:

5 CHIN UPS (WEIGHTED)

45 SECOND PLANK (ELBOWS)

8 BB PUSH PRESS

12 RUSSIAN TWISTS

100M RUN

S&C 3/12/19

FOR TIME:

1000M ROW

REST 3 MIN

3 ROUNDS FOR TIME

400M RUN

21 KBS

12 PULL UPS

REST 3 MIN

50 BALL SLAMS

S&C 3/11/19

STRENGTH:

BACK SQUAT

3X4

ADD 20% TO LAST WEEK

 

CONDITIONING:

3 POWER CLEAN (MAX WEIGHTS 135/95)

100M RUN

5 POWER CLEAN

200M RUN

7 POWER CLEAN

400M RUN

5 POWER CLEAN

200M RUN

3 POWER CLEAN

100M RUN

JUST TRY TO KEEP UP WITH MO!

 

S&C 3/8/19

STRENGTH:

DEFICIT DEADLIFT

STAND ON 1 METAL 45LB PLATE

3X5 SUBTRACT 10% FROM LAST WEEK

 

CONDITIONING:

5 ROUNDS FOR TIME:

200M RUN

SANDBAG CARRY ACROSS AND BACK (ZERCHER STYLE)

12 AIR SQUATS

8/6 PUSH UPS